How many of the women out there wonder what to eat and what to omit just to lose some weight and look fitter? Wonder which diet plan is the best to follow and keeps our cravings fulfilled? Here’s the answer to it, even though there are different diet specifications as per the body, keto diet is one type that is loved by all and followed by many. Let us read about it in details. The keto diet has shown significant results when put to therapeutic use to improve specific aspects of health. It may be used to reduce weight, improve heart health, improve blood sugar, and also used as additional treatment for some cancers, as per studies. But the keto diet has both its benefits and risks for the persons practicing it. In this article, we will learn about the benefits and risks carried by the keto diet for women. But first let us understand what a Keto Diet is.
What is Keto Diet?
The keto diet is a diet low in carbs and high in fats that shares many similarities with the Atkins and low-carb diets. It requires significantly reducing carbohydrate intake and replacing it with fats. It is about including more of vegetables, salads, fruits, meat and with almost no intake of rice or bread.
The body enters a metabolic condition known as ketosis as a result of the carbohydrate restriction. When this happens, the body becomes extremely efficient at burning fat as a source of energy. It also causes fat in the liver to be converted to ketones, which can be used to fuel the brain. Ketogenic diets can drastically drop blood sugar and insulin levels. This, in addition to the increased ketones, has certain health benefits.
What are the benefits of practicing Keto Diet for Women?
Keto and Weight Loss
Getting rid of the excess body fat is one of the key reasons why women adopt the keto diet. Some research says that the keto diet can help women in losing weight. Studies suggest that following a keto diet can help with weight reduction by increasing burning of fats while reducing calorie intake and chemicals like insulin which induce hunger. Studies have shown women with ovarian or endometrial cancer who followed a ketogenic diet for 12 weeks shed 16 percent more belly fat and had less total body fat than those who followed a diet low in fats and high in fiber. Another study involving obese women found that when they followed a keto diet for a 14-week period, they had significant reduction of body fat, their food cravings were reduced and their sexual performance was also enhanced. Although research supports the keto diet’s short-term weight loss effects, there are few studies on the diet’s long-term consequences. Also, after around 5 months, the weight reduction levels appear to be decreasing, which could be due to the restricted nature of this diet. It has also been discovered that women find it easier to stick to low carb diets with fewer restrictions, even if the carbs were somewhat more than the typical keto diet and the weight reduction results were comparatively similar.
Reduction of Risk of Certain Cancers
The keto diet has been investigated to determine if it can aid in the prevention or treatment of certain cancers. The keto diet, according to one study, could be a safe and effective additional treatment for people who are undergoing chemotherapy or radiation therapy for particular cancers. This is due to the fact that cancer cells would be exposed to more oxidative stress than normal cells, causing them to perish. According to a 2018 study, the keto diet may reduce the risk of insulin issues by lowering blood sugar levels.
Although some data suggests that the keto diet may aid in the treatment of cancer, this topic has yet to be thoroughly researched. More research is needed to fully appreciate the keto diet’s potential benefits in cancer prevention and treatment.
Blood Sugar Control for Women
On the keto diet, carbohydrate consumption is typically kept to less than 10% of total calories. Women with high blood sugar, particularly those with type 2 diabetes, prefer the diet as a result. A study including obese and type 2 diabetic women found that a very low-calorie keto diet resulted in much higher weight loss and lower fasting blood sugar and haemoglobin A1c (HbA1c) levels than a standard low-calorie diet. It’s important to highlight, however, that there is currently insufficient research on the keto diet’s long-term consistency, safety, and effectiveness on blood sugar control. Many less restrictive diets, such as the Mediterranean diet, have also been studied for decades and are well known for their safety and favorable influence on blood sugar control and overall health.
What are the risks for women following a keto diet?
One of the most severe concerns regarding a high-fat, low-carbohydrate diet is the potential for heart disease. While some research indicates that the keto diet may increase certain risk factors for heart disease, such as LDL (bad) cholesterol, other research shows that the diet may be good for heart health. It’s important to realize that keto diets might have various impacts on heart health risk factors, depending on the diet’s composition. For example, a keto diet high in saturated fat is more prone to elevate LDL cholesterol than a keto diet heavy in unsaturated fats. Furthermore, while it has been shown that the keto diet may increase particular heart disease risk factors, additional research is needed to better understand how this high-fat diet may affect the chances of heart disease and its effects on overall health.
Keto Diet May Not be Good for Some Women!
The keto diet isn’t suitable for many people due to its stringent and difficult-to-maintain macronutrient ratio.
It is not advised for the following populations:
• Pregnant or breastfeeding women
• Individuals with liver or renal failure
• People who have a problem with alcohol or drugs
• Persons with type 1 diabetes, pancreatitis and fat metabolism issues
• Individuals who are deficient in specific nutrients, such as carnitine
• Those who suffer from porphyria, a blood disorder
• Persons who are unable to maintain a sufficient nutritional intake
There are other issues to consider while considering the keto diet, in addition to the concerns listed above. During the adaptation period of the keto diet, for instance, the diet might cause unpleasant symptoms known as the keto flu. Irritability, nausea, constipation, weariness, muscle pain, and other symptoms can occur. Although these symptoms usually go away within a week or so, they should be kept in mind if you’re contemplating about pursuing the keto diet.
Conclusion – Is Keto Diet Good or Bad for Women?
The keto diet has been demonstrated to be effective in various aspects of women’s health, such as body weight and blood sugar control, when used therapeutically. The keto diet, however, has certain disadvantages, including the lack of long-term studies on its influence on overall health and its restrictive macronutrient composition. Furthermore, certain female groups, such as pregnant or breastfeeding women, should avoid this diet. Before attempting the keto diet, it’s a good idea to look at other, less restricted options for improving your health and achieving your wellness objectives, because the keto diet is so restrictive and its effectiveness is dependent on being in ketosis, it’s best to stick to it only if you’re working with a professional health practitioner. If you’re willing to attempt the ketogenic diet, talk to your doctor or a qualified dietitian. Although a keto diet may assist some women, the majority of women will benefit from a less restrictive, healthy diet that they can stick to for the rest of their lives.